Comparing Nutrients in 1 kilogram Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	10%	5%	85%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	122% 3540kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.4g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	7.13% 2.28g	132% 42g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	39.7% 6.75g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	629% 818g	136% 177g	130g per day for Men 19-50 years
Sugars	276% 200g	62.8% 45.5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	287% 109g	276% 105g	38g per day for Men 19-50 years
Protein	162% 91g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	567% 6.8mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	585% 7.6mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	568% 91mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	700% 9.1mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1818% 7270μg	67.5% 270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1138% 27.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	57.3% 8.6mg	1731% 260mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.3% 16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	29% 290mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	1061% 9.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	3681% 295mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	238% 1000mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	NA	1070% 24.6mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	390% 2730mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	96% 3270mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	945% 520μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	620% 68.2mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	1.5% 55g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS VS Oil Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS versus 1 kg of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS vs Oil Roasted Almonds:

• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS has 7.4 times more Vitamin B1, 2.5 times more Vitamin B3, 7.7 times more Vitamin B6, 26.9 times more Vitamin B9 and more Vitamin B12 than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 30.2 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS and Oil Roasted Almonds provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin B12
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS vs Oil Roasted Almonds:

• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS has 8 times more Iron, 12.7 times more Selenium and 2.2 times more Zinc than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 10 times more Calcium, 2.6 times more Copper, 2.7 times more Magnesium, 1.7 times more Phosphorus and 2.1 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS has more Omega 3, 4.6 times more Carbohydrate and 4.4 times more Sugars than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 1.7 times more Energy, 28.4 times more Fat, 18.5 times more Saturated Fat, 20 times more Omega 6 and 2.3 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS and Oil Roasted Almonds offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3